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Cranberry beans vs. Okara — In-Depth Nutrition Comparison

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Significant differences between cranberry beans and okara

  • Cranberry beans is richer in folate, vitamin B1, phosphorus, iron, magnesium, zinc, and potassium, while okara is higher in selenium.
  • Cranberry beans covers your daily folate needs 45% more than okara.
  • Cranberry beans has 11 times more vitamin B1 than okara. Cranberry beans has 0.21mg of vitamin B1, while okara has 0.02mg.

Specific food types used in this comparison are Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Okara.

Infographic

Cranberry beans vs Okara infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Okara
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 19% 49% 67% 15% 26% 1.2% 53% 58%
Contains more MagnesiumMagnesium +92.3%
Contains more PotassiumPotassium +81.7%
Contains more IronIron +60.8%
Contains more CopperCopper +15.5%
Contains more ZincZinc +103.6%
Contains more PhosphorusPhosphorus +125%
Contains less SodiumSodium -88.9%
Contains more CalciumCalcium +60%
Contains more SeleniumSelenium +715.4%
~equal in Manganese ~0.404mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Okara
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20% 0%
Contains more Vitamin B1Vitamin B1 +950%
Contains more Vitamin B2Vitamin B2 +245%
Contains more Vitamin B3Vitamin B3 +415%
Contains more Vitamin B5Vitamin B5 +172.7%
Contains more FolateFolate +696.2%
Contains more Vitamin B6Vitamin B6 +42%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Okara
2
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
Contains more ProteinProtein +165.3%
Contains more CarbsCarbs +100%
Contains more OtherOther +23.9%
Contains more FatsFats +276.1%
Contains more WaterWater +26.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Okara
2
16% 24% 61%
Saturated fat: Sat. Fat 0.193 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.755 g
Contains less Sat. FatSaturated fat -38.3%
Contains more Mono. FatMonounsaturated fat +637.5%
Contains more Poly. FatPolyunsaturated fat +279.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry beans Okara
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry beans Okara DV% diff.
Folate 207µg 26µg 45%
Fiber 8.6g 34%
Selenium 1.3µg 10.6µg 17%
Vitamin B1 0.21mg 0.02mg 16%
Protein 9.34g 3.52g 12%
Phosphorus 135mg 60mg 11%
Iron 2.09mg 1.3mg 10%
Magnesium 50mg 26mg 6%
Potassium 387mg 213mg 5%
Zinc 1.14mg 0.56mg 5%
Vitamin B2 0.069mg 0.02mg 4%
Polyunsaturated fat 0.199g 0.755g 4%
Carbs 24.46g 12.23g 4%
Vitamin B6 0.081mg 0.115mg 3%
Vitamin B5 0.24mg 0.088mg 3%
Vitamin B3 0.515mg 0.1mg 3%
Calories 136kcal 76kcal 3%
Copper 0.231mg 0.2mg 3%
Calcium 50mg 80mg 3%
Fats 0.46g 1.73g 2%
Manganese 0.37mg 0.404mg 1%
Monounsaturated fat 0.04g 0.295g 1%
Net carbs 15.86g 12.23g N/A
Sodium 1mg 9mg 0%
Saturated fat 0.119g 0.193g 0%
Tryptophan 0.111mg 0.05mg 0%
Threonine 0.393mg 0.131mg 0%
Isoleucine 0.412mg 0.159mg 0%
Leucine 0.746mg 0.244mg 0%
Lysine 0.641mg 0.212mg 0%
Methionine 0.14mg 0.041mg 0%
Phenylalanine 0.505mg 0.157mg 0%
Valine 0.489mg 0.162mg 0%
Histidine 0.26mg 0.093mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans Okara
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Cranberry beans
5%
Okara
Minerals Daily Need Coverage Score
38%
Cranberry beans
33%
Okara

Comparison summary

Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 35)
Which food is cheaper?
Okara
Okara is cheaper (difference - $2.4)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Cranberry beans
Cranberry beans is lower in Saturated fat (difference - 0.074g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/nutrients
  2. Okara - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172452/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.